TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Sweat & Shine Full Body Circuit

Thu, 19 June 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚑

Warm-Up: Flow Into Action

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Leg Swings (1 min)
Video
4
4. Walkouts (1 min)
Video
5
5. Lateral lunges (1 min)
Video
πŸ’₯

Main Workout: Adventure Circuit

Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
β€’ Kettlebell goblet squats (or bodyweight squats) (40 sec)
Video
2
β€’ Push-Ups (40 sec)
Video
3
β€’ Bodyweight Skater Hops (40 sec)
Video
4
β€’ Dumbbell renegade rows (or plank shoulder taps for bodyweight) (40 sec)
Video
5
β€’ Mountain climbers (40 sec)
Video
πŸ”“

Optional Challenge: Power Quest Tier

This section is optional. Push your limits if you want more!

Instructions: 2 sets, rest 30 seconds between moves

1
β€’ Kettlebell swings (45 sec)
Video
2
β€’ Jump squats (30 sec)
Video
3
β€’ V-Ups (30 sec)
Video
πŸš€

Finisher: Cardio Blast

Format: 4 min Tabata

1
β€’ Jumping jacks
Video
2
β€’ Plank jacks
Video

Alternate each move for the full 4 minutes

🧘

Cool-Down: Flow Down Easy

1
1. Standing quad stretch (1 min/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
πŸ“‹

Focus & Benefits

This circuit builds total-body strength and endurance while boosting your heart rate and mobility. You'll improve core stability, coordination, and leave feeling energized!

Pro Tip: Smile when you sweatβ€”it actually helps reduce perceived effort and makes your session more enjoyable! Consistency over perfection gets results.

SEE ALL FULL WORKOUTS

πŸ‹οΈ All further together!
Share today's workout

𝕏finπŸ“§